Constipation can lead to poor mental health and cognitive decline: Experts

For many a clean stomach in the morning sets the right tone for the day Stress unhealthy food habits disturbed sleep cycle and physical inactivity are enemies of a healthy gut These and other such factors often result in poor gut health and constipation While constipation surely has negative effects on onersquos physical health it is also said to have an undesirable impact on onersquos mental healthWhile this might leave you baffled health experts say constipation can impact onersquos healthy state of mind As December 1 marks the onset of Constipation Awareness Month 2023 Midday Online sits down with health experts to dig deep into the gutmind relationship Dr Sonal Anand psychiatrist at Wockhardt Hospitals Mira Road says ldquoWhen your regular bowel movements are compromised due to various reasons like diet hydration or stress it results in toxin buildup which can cause cognitive decline such as memory loss or slowed mental processingrdquoCognitive decline refers to losing control over something that defines us as individuals ndash the capacity to think make decisions and remember Cognitive decline involves the natural slowing down or weakening of mental capacities over time It incorporates various facets such as memory loss a decrease in problemsolving abilities and loss of grip on focusing tasksAnand claims constipation can result in a constant release of toxins into the body negatively affecting body function This harmful cycle may lead to cognitive decline over timeA person is deemed to be suffering from constipation when they experience difficulty or irregularity in their bowel movements This condition typically involves passing hard dry stool in small quantities often less than thrice a week leading to discomfort Dr Meghraj Ingle director and senior consultant of gastroenterology at Global Hospitals Parel Mumbai says ldquoIf constipation persists for three months or more and interferes with an individuals daily activities and quality of life physicians classify it as chronic Individuals facing this issue must seek medical helprdquoRecurrent constipation can lead to haemorrhoids due to the strain during bowel movements Haemorrhoids can cause pain and bleeding from the rectum making it difficult for individuals to perform even their daily tasksFurthermore Ingle says ldquoChronic constipation can also cause anal fissures or small tears in the skin around your anus These fissures can cause severe pain and bleeding during bowel movements In more serious cases continual constipation could also lead to faecal impaction or rectal prolapse that may require immediate medical interventionrdquoThe link between constipation and mental healthThe mindgut relationship stems from the complex communication system between the gut and brain known as the gutbrain axis Itrsquos here where an array of signals concerning hunger satiety stress and other emotions are exchanged between your gut microbiota and brain via neural pathways hormones and immune system mediatorsAccording to Anand researchers have found that good bacteria in the gut can play a crucial role in producing key neurotransmitters like serotonin and dopamine happy hormone effectively making a second brainAn imbalance within the gutbrain axis could lead to mental disorders such as anxiety and depression Hence nurturing your gut health with a balanced diet rich in probiotics might not only aid digestion but also bolster mental wellbeingBy preventing the flushing out of toxins from the body and hampering the nutrient absorption which is essential for optimal brain function constipation may indirectly influence your mood swings and cognitive abilitiesWhen you are regularly constipated your body is taxed with the stress of repeated straining which in turn may reduce the production of serotonin levels in the body This critically influences mood stability making you more prone to irritability anxiety depression or just a general sense of malaise that isnt easily shaken off The ripple effect continues when these negative moods impact how efficiently we perform tasks leading to reduced productivityNot being able to focus due to the constant discomfort makes handling daily tasks challenging Constipation also drains energy levels owing to nutrient malabsorption caused by poor bowel motility which leaves one feeling lethargic or chronically fatiguedHabits that worsen the conditionIt is imperative to pass stools every day According to both experts not passing stools for a day or two is fine but not more than thatMany today ignore the urge to defecate Anand says ldquoToday a fastpaced lifestyle constantly compels everyone to ignore our bodyrsquos need for a regular bowel schedule pushing it lower on our priority lists Have you ever wondered about the price one has to pay for this negligencerdquoHabitually ignoring your bodys natural call for pressure can often lead to chronic constipation haemorrhoids or anal fissuresFurther having a sedentary lifestyle and unhealthy food habits can also contribute to the condition One must avoid consuming excess white bread highfat foods rich in oil butter and grease dairy food glutencontaining foods bananas potato chips cookies pastries and foods that have high salt and processed sugar These foods are linked to causing constipation Manage constipationHaving a clean gut every day is a sign of good health To be able to maintain this one must practice a few gutfriendly habits Both Anand and Ingle suggest doing the followingAim to incorporate plenty of fibrerich foods Highfibre foods work wonders in promoting regular bowel movements This food group includes whole grains like brown rice and oatmeal fruits such as apples and pears chia seeds beans peas and lentils Waterfilled vegetables like cucumbers and zucchini keep us hydrated while also offering refreshing crunches Ginger and mint tea are another great way to add hydration with soothing benefits for your intestines as wellDrink at least eight glasses of water every day Adequate water intake keeps nutrients flowing along your gastrointestinal tract and helps prevent constipation Sufficient hydration sets up a robust environment for vital gut bacteria contributing tremendously towards overall digestive health Water functions like an allnatural lubricant facilitating smoother bowel movements and potentially saving you from chronic inflammation or more serious intestinal issues over timeOn the other hand dehydration causes dryness that hampers natural bowel movements prompting constipationRegular physical activity can also encourage better digestion so try to move around routinely through exercises or activities you enjoy An efficiently functioning digestive system ensures proper nutrient absorption which ultimately impacts your overall health right from boosting your immunity to enhancing mood transitions and even promoting brain healthSeek medical helpIf you experience intense abdominal pain or there is blood in your stools alongside unintended weight loss dont wait as these are clear signs that you need immediate medical attention Seeing a doctor at the earliest can help prevent potentially serious complications